The Beginners' Blueprint to Road Cycling Greatness

Congratulations on your decision to become a cyclist. This guide will walk you through the steps necessary to build up your knowledge, fitness, and confidence so you can quickly become fully operational on the road.

Note that this assembly project will be much like others you’ve probably taken on in the past: Just like the time you built that big Ikea bookcase, there may be some trial and error involved. But if you follow these basic instructions, you will have yourself up and spinning in no time.

Finding the right bike is critical. First, think about how you’ll use the bike and your budget. Then:

• Find a local bike shop with a good reputation. Plan to ask lots of questions. If the staff doesn’t listen, treat you respectfully, or answer all your questions, go elsewhere.
• Do some research before setting out. Components and frame materials vary by performance, weight, and durability, so it’s wise to educate yourself in advance.
• Buy the highest-quality bike you can afford—that is, the one with the best parts and frame materials. It will pay you back in terms of performance and comfort.
• Test ride. Different brands may have identical components or frame materials in similar price ranges, so it comes down to fit and feel. Look for gearing that matches the kind of riding you plan to do, and a comfortable saddle. (More on that later.) Plan on spending 20 to 40 minutes per bike.
• Ultimately, choose the bike that fits best instead of the one that’s the best deal. Shop employees are trained to figure out which frame size and seat height are suitable.

What it will cost:

• $500 to $700 Expect entry-level components; a frame made of no-frills steel or aluminum; basic wheels
• $1,000 to $1,500 Mid- or entry-level parts; a midquality steel or aluminum frame, maybe with carbon fiber mixed in; lighter, stronger wheels
• $1,500 to $3,000 Upper-level components; a frame made of some high-quality aluminum or steel or midlevel carbon; lighter wheels

Once you have acquired a bicycle, you should consider getting a professional bike fitting. In this process, an expert will measure your proportions and flexibility and make adjustments to ensure you have the most comfortable and efficient ride possible based on the kind of riding you want to do. The fitter may swap out some components, such as the stem, handlebar, and seatpost.

One change many riders make is their saddle. Although it seems counterintuitive, you should avoid cushy saddles with lots of padding. That’s because your weight will sink through a soft model and press against the hard bottom. Instead, plan on using a firmer, narrower model common to sportier road bikes that will support your sit bones and muscles. You might initially experience soreness while your rear end acclimates to the seat, but that will subside over a week or two of riding.

Not every saddle is the same, and as with a bike, you should test-ride them. This requires even more time than testing a bicycle frame: Plan on at least 25 miles of riding per saddle. Some shops offer test saddles or a 30-day return policy.

Once you’re on the bike, you’ll require regular nutritional upkeep to keep the pedals turning. You should primarily consume natural, simple, high-carbohydrate foods. In a pinch, gels, goos, and chews are convenient and, as a bonus, often contain electrolytes. Nutrition bars can also be useful, but be sure to check the ingredients and serving sizes. Avoid hard-to-digest, high-fat, and high-protein bars. In general, follow these fueling guidelines.

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• If you’re riding an hour or less, water and a light snack should suffice. Depending on your size, you will burn 30 to 50 grams of carbs per hour of cycling and should take in seven to 10 grams of carbs every 15 minutes after the first 45 minutes of riding. Don’t fall into the “I’ll eat at the next intersection/hilltop/turn” trap, or you risk a demoralizing low-blood-sugar bonk.
• Sports drinks and water supplements provide better hydration than water. The beverages’ sodium and sugars mimic the body’s natural fluid balance, so they’re more readily absorbed by the digestive system and increase endurance, energy, and postworkout recovery. Choose one with electrolytes and some carbs (but remember to factor in those calories when figuring out how much to eat).
• Drink every 10 to 20 minutes, aiming for frequency over quantity. For longer rides, it’s smart to drink plenty of fluids well before setting out so you start fully hydrated.

Follow these steps to build the legs and lungs of a cyclist.

• Start easy. Don’t try to to do too much right away. Begin with a low mileage goal—say, between 5 and 8 miles per ride—and add on a little each week.
• Ride several days a week. This will not only build fitness, but also help you acclimate to the bike.
• Choose your routes wisely. At least in the first couple of weeks, avoid big hills and overly ambitious adventures.
• Recovery is as important as riding. Rest is key to becoming a strong cyclist because the body needs time to rebuild after rides.
• There will be good days and bad days. If you’re struggling, cut the ride short.
• Build community. Find a riding buddy who’s also new to cycling. Or try a bike shop or club ride (ask for one with a “no drop” policy so you don’t get left behind).
• Keep Track. Whether you prefer a calendar, an app, or a designated journal, it's important to track your progress. (The Bicycling Ride Journal also includes a wealth of riding tips!)

With traffic, shifting, road hazards, and fatigue, riding can seem overwhelming at first. Here are a few basics.

• Etiquette: Communicate with vehicles and fellow riders by using hand signals.
• Shifting and cadence: You’ll ride most efficiently at 70 to 90 pedal revolutions per minute (rpm). To avoid getting bogged down, shift into an easier gear any time you’re about to slow down—before stop signs and ahead of climbs.
• Climbing: On hills, stay seated, keeping your cadence high and your arms relaxed. Stand intermittently on long climbs, or for occasional bursts.
• Descending: Ride with hands in the drops to get closer to the brakes and optimize traction and steering. Look far down the road and always brake ­before a corner, never in it. Apply both brakes evenly to slow down or stop.

With a few simple steps, you can keep your rides smooth and safe, and lengthen your bike’s life span.

• Check your bike before every ride. This includes tire pressure, brakes, chain, and the quick-releases on wheels to make sure everything is snug and in place. Inflate tires to the level indicated on the sidewall—often 90 to 100 psi.
• Lube up. Oil the chain every 100 miles, more often in wet weather.
• Keep a maintenance schedule. Get the bike tuned up or overhauled at least once a year.
• Learn to fix a flat. See Bicycling's step-by-step tutorial. Many bike shops offer free clinics.

• Water Bottle: Staying hydrated is important and helps your reach your fitness goals.
• Air Pump and/or CO2 Inflator: You'll also need to learn how to use them properly before a flat tire strikes.
• Saddlebag: A small kit that holds items such as a spare tube, tire levers, multitool, tire boot, CO2 canisters and inflator, cash and a cell phone.
• Bike Shorts: These wick sweat and make riding comfortable, even after hours on the bike. A section of padding, called a chamois, is sewn into the seat of the garment to help prevent chafing.
• Jersey: Made of lightweight fast-drying materials that stay cool, this shirt includes back pockets to hold snacks, keys, and other essentials.
• Helmet: That's your only brain up there. Strap this on to help keep it safe.
• Bike Shoes and Pedals: Invest in a clipless system, which increases power and efficiency and smoothes out pedal strokes by connecting cleats on your shoes to the pedals.
• Gloves: They prevent blisters and pressure pain from the handlebar and protect your hands in case of a fall.
• Glasses: For bugs, dust, debris and sun. A little eye protection goes a long way.
• Bike: (See previous steps.)
• Bell: If you plan on off-road bike paths, obtain and early-warning system for passing.
• Computer: If you become ambitious and decide to take part in say, a 50-mile charity ride. This will help track your progress as you build fitness for the event.
• A Plan: Okay, this one's not required, but once you're hooked, you might want to try racing. And if you're going to race, you really should have a plan. One like Your First Road Race from TrainingPeaks can help you line up with confidence.